Now you can see just how easily 750 calories of soda can create biochemical chaos. In addition, the soda contains no fiber, vitamins, or minerals. These are “empty” calories devoid of any nutritional value. But they are “full” of trouble.

Summary:

First, you wouldn’t be able to eat 10 cups of spinach, because it wouldn’t fit in your stomach

If you could, what would happen?

They contain so much fiber that very few of the calories would actually get absorbed

Those that did would get absorbed very slowly

There would be no blood sugar or insulin spike, no fatty liver, no hormonal chaos

Your stomach would distend sending signals to your brain that you were full

You would also get many extra benefits that optimize metabolism, lower cholesterol, reduce inflammation, and boost detoxification

Bottom Line:

Refined carbohydrates (high glycemic index) lead to faster and bigger spikes in blood sugar, which leads to cravings and increased food intake.

Even though fructose and glucose have the same chemical formula, fructose has much more negative effects on hormones, appetite and metabolic health

Low-carb diets consistently lead to more weight loss than low-fat diets, even when calories are matched between groups.

Different calorie sources can have vastly different effects on hunger, hormones, energy expenditure and the brain regions that control food intake.

Even though calories are important, counting them or even being consciously aware of them is not at all necessary to lose weight.

In many cases, simple changes in food selection can lead to the same (or better) results than calorie restriction.